[Triumf-running] TRIUMF Running Group - Week of Dec 17, 2018

[Robert Watt]

Hi Everyone,

This has been another excellent year of running for the TRIUMF Running Group. I have greatly enjoyed running with you and I hope we can continue to do so. All the best to all of you and keep on running.


The week of Dec 24th
This is a rest and recovery week. Do get out and exercise but keep the intensity low. I suspect many of you will want to burn off the excess calories that will be consumed. Go for it but keep the focus on feeling invigorated after a run rather than exhausted.
Consider doing the following: Tuesday - 45 minutes easy run with strides mixed in. Thursday - 45 to 60 minute easy run. Sunday - Easy long run.

The week of Dec 31st
This is the last week before we shift to speed training. Since Tuesday is New Years Day, we will not have a group run at work however I suggest the following.  A 4 x 6 minute run at 10K pace with 2 minute jogs between each. Thursday we will meet for a tempo run.


Training this Week
Tuesday Dec 18, 2018 - pyramid work out at the track
Meet at 12:00 outside the Badge Room

  *   Jog to the track at Wesbrook and 16th
  *   dynamic stretching
  *   At 10K pace or faster, run: 400m, 800m, 1200m, 1600m, 1200, and 400m with 60 to 90 second jogs between each.
  *   easy jog back to TRIUMF
  *   static stretching
Thursday Dec 20, 2018 -  Tempo run
Meet at 12:00 outside the Badge Room

  *   Easy run for 10 minutes.
  *   Gradually increase your pace over the next 10 minutes to the point that you can still engage in short conversation but you are running moderately hard.
  *   At the halfway time turn direction to come back the same way.
  *   Maintain the pace up to the 35 minute mark.
  *   Regroup and jog back to TRIUMF.
  *   Static stretching for everyone.

Weekend runs - The long easy run.
This week's long run should be 75 to 85 minutes long with 3 x 5 minute segments at marathon pace. It's a good idea to take along something for hydration and energy.

Alternate run days or cross training
If you want to run more than 3 days a week, do treat the extra runs as recovery runs. You should be able to converse easily during these.
Consider doing strength training. There are many routines designed for runners. Cycling, hiking, swimming, yoga, are great cross training activities. Basically, keep as active as possible without hurting yourself.
Please feel free to pass this message along to others at TRIUMF.
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Cheers,
Rob



Robert Watt
Group Leader - Information & Systems Technology Windows Team
t  604.222.7477
watt at triumf.ca<mailto:watt at triumf.ca>

TRIUMF Canada's particle accelerator centre
www.triumf.ca<http://www.triumf.ca> @TRIUMFLab

4004 Wesbrook Mall
Vancouver BC V6T 2A3 Canada


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